Miso paste (fermented soya beans) is an excellent food to include in the diet for gut health.
Fermented foods are like fertilizer for the microbiome and encourage the growth of good bacteria.
Modern life can be hard on the gut, so trying to include fermented foods whenever possible is a wonderful way to give your “inner garden” the nourishment it needs.
Kimchi, sauerkraut, kefir, kombucha, yogurt are some other examples.
Only 1-2 TBSP miso paste goes a long way. It’s a savoury flavour bomb for soups, stews, sauces, marinades, dressings, etc. You can find little squeeze packs or jars in most grocery stores.
This is a versatile and delicious base for soups & stews.
2-3 TBSP olive oil
1 yellow onion, chopped
4 cloves garlic, chopped
1 two-inch piece of ginger, grated
½ Cup chopped carrots
½ Cup chopped celery
1 Cup chopped mushrooms
1 TBSP tomato paste or ½ can stewed tomatoes
2 TBSP miso paste (I used brown rice miso
5 - 6 Cups stock or water
Sea salt & black pepper (to taste)
Protein & Veg your choice
In a med pot, over med heat, combine onions, garlic, ginger, celery and carrots with the olive oil to sauté for 5-8 minutes, until translucent.
Add the mushrooms and tomato paste and season everything with sea salt and pepper, and allow to sauté for another few minutes.
Add the stock and reduce heat.
Ladle out a bit of the liquid into a small bowl and add the miso, then whisk to dissolve. Add that miso “slurry” back to the pot.
Add any protein and slow cooking veg (like root veg) at this point.
Let simmer for at least 45 mins, partially covered.
Turn off the heat and add quicker cooking veg, like greens or cruciferous veg, or quick cooking rice noodles, and cover for another 5-10 mins.
Taste and add more sea salt and pepper if needed.